Hearty Winter Bowl of Soup
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
388
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 388 cal. | (18 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.3 g | (44 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 2.3 μg | (5 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,593 mg | (40 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 178 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Heat the olive oil in a large saucepan over a medium heat and sweat the onion with some salt for 4-5 minutes until they start to soften. Meanwhile, roughly chop the chestnuts.
2.
Add the pumpkin and most of the chestnuts and continue to cook for 10 minutes, stirring occasionally.
3.
Add the stock to the saucepan, bring to the boil, then reduce the heat and simmer for 10-15 minutes until the pumpkin is soft. Stir in the cream, then puree the soup with a stick blender until smooth. Adjust the seasoning to taste.
4.
Melt the butter in a large frying pan and fry the bread cubes, pumpkin seeds and remaining chestnuts until golden brown all over.
5.
Ladle the soup into serving bowls and garnish with the fried bread, chestnuts.
6.
Sprinkle a few pumpkin seeds on top and a finish with a pinch of paprika.
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